We will continue on with our thrusters, burpees and power cleans. We will start adding handstand pushup work on Tuesday. This week the thruster will go up by 5 to 10 pounds. As it has gotten heavier, drop the reps from 5 on the minute to 4. We will do 2 weeks at 4 reps, and do 2 weeks at 3 reps. Workout of the Day Strength OTM 10 4 Thrusters Week 4, add 5-10# to last week Conditioning 35 Wallball Shots 20/14 50 Toes to Bar 35 Wallball ShotsRead more

DT is probably the most fun strategy workout. It’s a barbell workout, and it rewards smartly and efficiently breaking the workout. There are too many reps to go through completely unbroken, but you can go very big, but break smart. Like, 11 DL. Then 1 DL, into 8 HPC. Then, 1 HPC into the 6 push jerks. If you are really aggressive, you can, and should immediately begin deadlifting. These are the “easy” reps in the workout. But you need to get through them. Now, this workout is even cooler. There is the light portion, which you should be aggressive and bank as much time as possible. You can’t go full ham, because you might really spike your heart rate in round 2. The goal is to get into the 3rd and 4th bars with time to really chip away. By the later rounds, I would guess grip management is...Read more

Don’t forget – the A’s are playing on Saturday night, and we are coming in hot. And I am playing the Knights Ferry Saloon on Tuesday and Tri-Tipery next Friday night – no biggie. On Saturday, we will do a Open style workout – it’s awesome. It’s workout 3 from the Wodapalooza . More on strategy on Friday night. DT Ladder Every 4 minutes, complete 3 rounds of the following:12 Deadlifts9 Hang Power Cleans6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds. Round 1 – 95, 65lbRound 2 – 135, 95lbRound 3 – 155, 105lbRound 4 – 185, 130lbRound 5 – 205, 145lb – *AMRAP with remaining time Workout of the Day OTM 10 Power Clean Milo 3 reps – at 5-10...Read more

We are closing in on the end of Palindrome week. If you missed it, this week, or starting 9/10/19 until tomorrow, has dates that are read the same forward and backward. Did you feel lucky? Did you PR “Grace” or bring some bar muscle -ups into your first WOD this week? Some people think palindromes are lucky. I personally love a good number. I love when CrossFit workouts have fun number combinations. 3 is not my favorite number, but it and multiples of it are all around me. We used to live at 339 93rd Street in Brooklyn. Our current address is 963. Oakdale’s zip code has a 3, a 6 and a 9. The number 3 is creative, tolerant, inspiration and optimistic. I love that. Maybe that is my new favorite number. Enjoy tomorrow’s WOD…It goes down by 3:) Workout of the Day AMRAP 18 15 Box Jumps 24/20...Read more

Workout of the Day “Michael” 3 Rounds for Time 800M Run 50 Back Extensions 50 SitupsRead more